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Rice vs. Porridge — In-Depth Nutrition Comparison

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How are rice and porridge different?

  • Rice is richer in manganese, folate, vitamin B1, selenium, vitamin B5, vitamin B6, and vitamin B3, while porridge is higher in iron and calcium.
  • Porridge covers your daily need for iron, 32% more than rice.

Rice, white, long-grain, regular, enriched, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Rice vs Porridge infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +118.8%
Contains more CopperCopper +72.5%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +186.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +167.9%
Contains more CalciumCalcium +770%
Contains more IronIron +211.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +196.4%
Contains more Vitamin B3Vitamin B3 +183.8%
Contains more Vitamin B5Vitamin B5 +449.3%
Contains more Vitamin B6Vitamin B6 +615.4%
Contains more FolateFolate +383.3%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Porridge DV% diff.
Iron 1.2mg 3.74mg 32%
Manganese 0.472mg 0mg 21%
Folate 58µg 12µg 12%
Selenium 7.5µg 2.8µg 9%
Vitamin B1 0.163mg 0.055mg 9%
Calcium 10mg 87mg 8%
Carbs 28.17g 10.52g 6%
Vitamin B3 1.476mg 0.52mg 6%
Vitamin B5 0.39mg 0.071mg 6%
Vitamin B6 0.093mg 0.013mg 6%
Calories 130kcal 50kcal 4%
Phosphorus 43mg 15mg 4%
Protein 2.69g 1.44g 3%
Copper 0.069mg 0.04mg 3%
Zinc 0.49mg 0.13mg 3%
Magnesium 12mg 5mg 2%
Potassium 35mg 16mg 1%
Vitamin B2 0.013mg 0.025mg 1%
Protein per 100 calories 2.1g 2.9g N/A
Calories per 10 g protein 483kcal 347kcal N/A
Weight per 100 calories 77g 200g N/A
Fats 0.28g 0.21g 0%
Net carbs 27.77g 10.02g N/A
Sugar 0.05g 0.03g N/A
Fiber 0.4g 0.5g 0%
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0.02mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.033g 0%
Monounsaturated fat 0.088g 0.028g 0%
Polyunsaturated fat 0.076g 0.114g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.096mg 0.045mg 0%
Isoleucine 0.116mg 0.063mg 0%
Leucine 0.222mg 0.11mg 0%
Lysine 0.097mg 0.037mg 0%
Methionine 0.063mg 0.027mg 0%
Phenylalanine 0.144mg 0.078mg 0%
Valine 0.164mg 0.07mg 0%
Histidine 0.063mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +86.8%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +167.8%
Contains more OtherOther +90.9%
Contains more WaterWater +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +214.3%
Contains less Sat. FatSaturated fat -57.1%
Contains more Poly. FatPolyunsaturated fat +50%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.